20131129

3 rounds, each for time, of:
Run 800 meters

Rest as needed between efforts.  Post time for each effort to comments.

20131128

Snatch 5-5-5-3-3-1-1 reps

Post loads to comments.

20131127

Five rounds for time of:

Double unders, 50 reps
Bodyweight bench press, 10 reps

Post time to comments.

20131126

As many rounds as possible in 12 minutes of:
5 strict (no kipping) pullups
7 push press, 135 pounds
9 knees to elbows

Post rounds and reps completed to comments.

20131125

"Tag team"

For time:
15 95 pound thrusters/15 pullups
Run 400 meters/21 1.5 pood kettlebell swings/12 pullups
50 wall ball shots, 20 pound ball
5 pushups/10 burpees/Run 400 meters
10 135 pound clean and jerks
15 225 pound deadlifts/15 handstand pushups
15 135 pound cleans/15 ring dips

Post time to comments. 

20131122

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to comments.

20131121

Rest day

20131120

Run 10K

Post time to comments.

20131119

5 rounds of:
Max reps pullups, one minute
Rest one minute
Max reps pushups, one minute
Rest one minute

Post reps for each round and total reps to comments.

20131118

10 rounds for time:
5 deadlifts, 135 pounds
10 squats
Run 100 meters

Post time to comments.

20131115

5 rounds, each for time, of:
Row 500 meters

Rest exactly three minutes between efforts.  Post time for each effort to comments.

20131114

As many rounds as possible in 15 minutes of:
225 pound deadlift, 5 reps
10 ring dips
Ring L sit, 15 seconds

Post rounds and reps completed to comments.

20131113

"Lucy"

5 rounds for time:
5 pushups
10 burpees
Run 400 meters

Post time to comments.

20131112

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

20131111

Pick a hero workout.

Post workout and score to comments. 

20131108

As many rounds as possible in 15 minutes of:
1 push press, 115 pounds
1 strict pullup
3 push press, 115 pounds
3 strict pullups
5 push press, 115 pounds
5 strict pullups

Post rounds completed to comments. 

20131107

As many rounds as possible in 20 minutes of:
Row 250 meters
25 pushups

Post number of rounds completed to comments.

20131106

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the 15 sets.

Post loads to comments.

20131105

3 rounds for time of:
15 power cleans, 135 pounds
15 burpees

Use a target one foot above standing max reach for the burpees.

Post times to comments.

20131104

"Murph"

For time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Partition the pullups, pushups, and squats as needed.  Start and finish with a one-mile run.  If you have a 20 pound vest or body armor, wear it.

Post time to comments.